Gym Barbell Posterior Chain Strength — Progression 37

40-minute intermediate strength session focused on posterior chain strength. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions,

Duration

40 min

Difficulty

intermediate

Equipment

bar pad, barbell, bench, lat pulldown machine

Muscle groups

back, biceps, core, glutes, hamstrings

Exercises

1. 1. Barbell deadlift

   3 sets · 10-12 reps

   Keep bar close and push floor away with braced torso. Rest 45-90 seconds between sets as needed.

2. 2. Barbell hip thrust

   3 sets · 10-12 reps

   Support upper back on bench and finish with ribs down. Rest 45-90 seconds between sets as needed.

3. 3. Lat pulldown

   3 sets · 10-12 reps

   Pull bar to upper chest without leaning far backward. Rest 45-90 seconds between sets as needed.

4. 4. Dead bug

   3 sets · 10-12 reps

   Keep ribs down as opposite arm and leg extend slowly. Rest 45-90 seconds between sets as needed.

5. 5. Barbell bent-over row

   3 sets · 10-12 reps

   Hinge with neutral spine and pull bar toward lower ribs. Rest 45-90 seconds between sets as needed.